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Bulletin

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B nal

raai Day

We support N ati

Healthy braai tips inside

Layout: Tamryn Branch • Editorial: Retha Nel • Marketing: Jacques Smuts

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Lifestyle

FRESH VARS

20 September 2013

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20 September 2013 Bulletin

Scrumptious meals at Panarottis Where can you find a delectable offering of pizza, pasta, salads, twists and kiddies options all on one menu and under one roof?

Panarottis in Mall of the North is the answer.

Whether just popping in for a quick pizza before the movies or sharing a dinner table with family, they have what it takes to not only make sure you get exactly what you order, but with their healthier options you do not have to worry about the extra kilojoules.

Co-owner of Panarottis in Mall of the North, Ms Angelique Wolmarans, said they are proud of the fact that their pizzas are prepared using only the finest Italian pizza flour. ‘We offer the best ingredients available on the market,” she said.

Their healthier options are approved by the Heart and Stroke Foundation and because they offer customers the option of choosing their own toppings for pizzas, they can focus on healthier alternatives if they so wish.

She pointed out that their platters are de-

The history of National Braai Day lightful. Their Avo del Mezza, for example, consists of salami, olives, feta, sun-dried tomatoes and sliced avocado served with crispy garlic flat bread.

Children can look forward to creating their own pizzas.

Visit them for great specials and be sure that you’ll only receive the best meals and friendly service.

Source: Polokwane Observer

In the past 24 September was known as Shaka Day in KwaZula-Natal, in commemoration of Shaka, the legendary Zulu King.

Zulu Kings and warriors gather at his grave in Stanger and honor him on this day each year.

As this day was not included in the Public Holidays Bill, the IFP, who has a large Zulu membership, objected to the bill. As a compromise the day was declared a public holiday, but named Heritage Day. A day that “South Africans celebrate the diverse cultural heritage that makes up a rainbow nation. It is the day to celebrate the contribution of all South Africans to the building of South Africa.”

In 2005, a passionate young man decided to transform the image of this day into National Braai Day. As most South Africans

barbeque meat in their backyards, from over a small fire next to a shack to a roaring barbeque in the suburbs of Johannesburg, this made perfect sense.

Jan Scannell, or as he became known as, Jan Braai, wanted South Africans to unite and celebrate the culture we all share – braaiing. He also stated his intention was for friends and family to have a small braai, instead of a massive gathering.

To promote this campaign, Archbishop Desmond Tutu was brought on board in 2007.

Since then more and more South Africans have celebrated this day by taking up a pair of braai tongs and grilling boerewors and juicy meat over hot coals.

Sources: www.braai.com, http://mediaclubsouthafrica.com/index. php?option=com_content&view=article&id=1969:braai-240910&ca tid=43:culturenews&Itemid=112, http://www.sahistory.org.za/ cultural-heritage-religion/national-heritage-day

20 September 2013

Bulletin

How to eat healthy at braais

Eat healthy and save the earth

Even if you’re on a diet or health-conscious, you can still enjoy a good braai.

There are many ways to avoid eating things you shouldn’t or just eat bites of it.

Local is lekker: Support local vendors by buying your foods at local butchers, green grocers or farmers. If you’re lucky enough to live close to a farmer’s market it will provide you with the biggest variety of products. Supporting locals, also mean that you’re giving

SPICY PEACH CHUTNEY ¼ cup (60ml) Westfalia Avocado Oil lemonflavoured infusion 1 large onion, finely chopped 2-3 garlic cloves, chopped 1 chilli, finely chopped 2 tsp (10ml) ground cumin 1 tsp (5ml) ground cinnamon 2 tsp (10ml) ground coriander 1 Tbsp (15ml) garam masala

It already starts before the braai!

Don’t go to a braai when you’re starving, you’ll end up gorging on the pre-braai snacks or overeat when the food is served. Eat a snack before you go.

Be healthy when you do snack at the braai. Options include homemade popcorn, vegetable crudités with hummus or cottage cheese and braai toasties with low GI bread, mozzarella, chutney, onion and tomato. Use only a small amount of margarine.

When the snacks are brought out, drinks are already flowing. Choose carefully because alcohol has a lot of calories/kilojoules. If you can’t resist, alternate every alcoholic drink with a large glass of water or water down a glass of light wine with lots of ice.

Weigh-watchers should limit their drinks to four drinks a week for ladies and six for men.

Healthier drink options are homemade ice teas, ice water with slices

strawberries, berries, lemon and mint or Appletizer.

When the meat is sizzling away on the grill, start thinking about what you’re going to put on your plate.

Balance is key, so make sure you have more vegetables and salad than meat and starch on your plate. Eat slowly by chatting with your family and friends while you eat.

When you start dishing up avoid the fatty steaks, chops and wors.

Rather choose pork, beef or chicken fillets, sosaties/kebabs or venison. If you have the option, eat fish.

When it comes to the starch, choose lower GI-dishes: health breads, sweet potato or baby potatoes wrapped in foil and baked in the coals, mielies (corn on the cob).

Substitute the mayonnaise in a potato salad with cottage cheese, plain low-fat yoghurt.

Get creative with the salads. Make a rice salad with lentils, curry noodle salad, coleslaw, carrot and pineapple

salad, greek or a garden salad and some beetroot. For a sweet alternative use seasonal fruits for a fruit salad.

Vegetables can nicely round out the menu. Make vegetable sosaties/ kebabs with peppers, mushrooms, baby marrows and brinjals marinated in lemon juice and balsamic vinegar.

Make a dish of mushrooms, sliced with peppers and pineapple or grilled with some garlic flakes and butter.

Finish off your braai with dessert. If you decided not to make fruit salad as a side dish, serve a bowl or kebabs as dessert with frozen yoghurt or sorbet.

Bananas in their skins on the braai are also delicious. Make it your guilty pleasure for the day and add a marshmallow and a piece of chocolate to the mix.

Sources: http://www.all4women.co.za/health/health-articles/ make-it-a-healthy-national-braai-day, http://www.picknpay.co.za/ picknpay/content/en/household-tips-detail?oid=81774&sn=Det ail&pid=3950

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the local economy a boost.

Preserves are yummy: If you have an abundance of fruits or vegetables, why not preserve them for months when they’re not available? There are many recipes and directions on the internet for making jams, pickles and jellies.

DRIZZLING & DIPPING

1.25kg (about 12) peaches, stoned and chopped ¼ cup (60ml) raisins 2 Tbsp (30ml) grated ginger 1 cup (250ml) sugar 2 cups (500ml) apple cider vinegar MAKES 3 CUPS 1 Heat Westfalia Avocado Oil lemon-flavoured infusion in a pot and sauté onion,

garlic, chilli and spices until soft and fragrant.

2 Add peaches, raisins, ginger, sugar and vinegar and bring to the boil.

Reduce heat to a low simmer for about 30-40 minutes or until thick and cooked through.

3 Spoon into sterilized jars and serve with samoosas and sambals, or deli meat, cheese and sarmies.

Cook’s tip: Mix equal quantities of chutney and home-made mayonnaise with a spoonful of curry powder and the juice of a lemon.

Toss through chicken pieces and bake.

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20 September 2013 Bulletin

Eat healthy and save the earth Get rid of peels and shells: With recycling becoming a big priority in a lot of communities, do your bit by recycling all your peels, shells and rotten veg-

gies. Start a compost heap in half an oil drum or wooden crate. Vegetable and fruit peels, egg shells, rotten fruit and veg, as well as cut grass, leaves and fallen flowers can all be piled up.

Treat sunburn at home With summer coming up and temperatures rising, the children will soon be coming home red and sunburnt after playing outside. Grabbing the aftersun lotion is, however, not your only solution.

1. Soak in the bath Add a few heaping teaspoons of baking soda to the water and soak for 10 min. If you stay in for longer than 20 min, your skin will dry out. Don’t dry yourself off with a towel, instead air dry and don’t wipe off the baking soda.

The other option is to grab the oatmeal from the pantry and add ½ to a full cup of oatmeal to cool (not cold) water. Don’t add any bath salts or bubble bath. This will also help soothe the skin.

2. Apply Aloe Vera Not only great for treating burns, Aloe Vera will reduce the redness and sting of sunburn. If you can’t find any fresh

samples, try finding an after-sun lotion or salve that contains it.

3. Rub on potatoes Potatoes are not just for eating. Wash two potatoes, cut them into small chunks, then blend until liquefied. If they look too dry, add some water. Pat the burned areas with the liquid potatoes and let it dry. Take a cool shower to wash it off.

You can also apply the potato liquid to clean gauze and put it on the burn. You have to change the gauze every hour.

Apply a few times per day for a few days until the pain lessens.

4. Apply used teabags

Make your way to Spur this spring No more ‘What’s for dinner, Mom’ with the Misty River Spur in Tzaneen, where the menu features an assortment of good, nutritional food that gives everyone the opportunity to enjoy a lovely meal without having to count calories.

Customers have the option to replace fries and deep-fried onion rings with a lovely, fresh garden sal-

ad or two vegetables.

Their steak, ribs and chicken is also grilled and not fried and they offer delicious wraps that will leave you begging for more.

Their garden salad provides 163,2 kilojoules, with a total fat content of 0,24 per serving. The hot vegetables, including creamed spinach and cooked pumpkin, contain 660

Cold English tea (Ceylon) can help to heal your sunburn. Relieve pain and swelling of sunburned eyelids by applying cold, used tea bags.

5. Cover it with yoghurt Greek yoghurt is not only healthy for you, but it is also reported to soothe painful sunburnt skin. Cover the sore area with a thin layer of yoghurt, leave on for about 30 min, then shower it off.

You can repeat the process until your skin recovers.

Source: http://health.howstuffworks.com/skin-care/beauty/ sun-care/10-home-remedies-for-sunburn.htm, http://www. koolasun.co.za/sunburn-treatment.html, http://darlene.iblog. co.za/2013/07/24/best-sunburn-relief-tips/

kilojoules with a total fat content of 10,7%. This is excellent news for those who struggle to shake excess weight while still being able to enjoy an evening out with family and friends.

The Misty River Spur invites food lovers to visit them for a scrumptious meal and great specials, excellent service and a play area where kids can enjoy themselves while you sit back and relax in comfort.

With Spur’s kiddies menu the starch can also be replaced by a fresh salad or vegetables of the day to make sure your little one gets the nutrition his or her busy body needs.

Bulletin

20 September 2013

15

braai

The healthy way

Quick and healthy potato salad

Lamb and Bacon Sosaties What you need (makes 12) • 1 large onion, sliced • 2 tbsp mild curry powder • ½ tbsp ground turmeric • 4 tbsp sugar • 1 tbsp cornstarch (Maizena) • 1 cup brown vinegar • 2 cups apricot jam • ½ tbsp lemon juice • 4 cups water • ½ pack of bacon • 1 package dried apricots • 1,3kg- 1,5 kg lamb or beef,

cubed • Salt and pepper to season

• 680 g potatoes • 1 cup plain yoghurt • 1/3 cup onions, minced • 1/3 cup thinly sliced

What to do Bring the sliced onions to boil in the water and set aside.

Combine the dry ingredients, then add in the wet ingredients. Pour the mixture into the pan with onions, then boil for 3-4 min until it thickens. Allow to cool.

Layer the apricots, bacon and meat in a container. Cover it with the sauce and marinate for a day.

Put the meat, apricots and bacon on skewers.

Grill over medium heat for about 20 min until cooked through.

Drizzle or baste with the leftover sauce while grilling.

What to do

What you need (serves 4)

celery • ¼ cup dill pickles, plus 1 tbsp juice from jar • ½ tbsp mustard • ¼ tsp salt • Pepper to taste • Fresh parsley

Basic salad dressing

What to do

Mix: 2 tbsp olive oil 1 tbsp balsamic vinegar 1 tbsp lemon juice 1 tsp honey ½ clove of garlic, finely chop

Microwave the whole potatoes for 10-12 min. Let cool.

Cut into small chunks and mix with the rest of the ingredients in a large bowl. Stir well to mix

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Sweet chilli sauce

What to do

Mix: 1 tbsp olive oil 2-3 tsp soy sauce 1 tsp honey ½ clove of garlic, finely chopped.

Chilli flakes (a pinch, more if you like spice) 2 tbsp lemon or lime juice A pinch of ginger powder Salt and pepper to season

Melktert ice cream Enjoy a SA-favourite in a yummy new form.

Tikka fish kebabs What to do What you need (serves 8) • 500 – 600 g fish (hake, tuna,

yellowtail)

For marinade • 250 ml plain yoghurt • ½ onion, finely chopped • 2 cm piece ginger, grated • 4 cloves garlic, crushed • 1 tsp ground

coriander • 2 tsp lemon juice • 1 ½ tsp garam masala • 1 tsp chilli powder • 2 tsp tomato purée • 1 tsp salt • pinch of sugar

Firstly, make the marinade by mixing all the ingredients together.

Cut the fish into bite-sized chunks and thread onto a skewer.

Place the skewers in a shallow dish, spoon marinade over and turn so that the fish is coated evenly. You can also add in vegetable chunks and marinate them with the fish.

Cover the dish with glad wrap and marinate in the fridge for an hour.

Lift the skewers out of the marinade and cook on the braai, turning once until the fish is cooked and firm, and both the fish and vegetables are slightly charred.

What you need (serves 6)

• 1 cup castor sugar • 1 tbsp water • 2 jumbo egg whites • 1 cup cream • 1 tsp ground cinnamon/

mixed spice • 500 ml custard • 6 sugar cones (to serve)

What to do

1. Put the sugar and water in a pan over medium heat.

While the sugar melts, shake the pan occasionally.

2. When the caramel turns a dark amber colour, pour it onto a baking tray lined with greased foil. Allow to set

3. Peel the brittle off the foil and crush with a rolling pin.

Set it aside 4. Beat the egg whites to soft peaks 5. In another bowl, do the same with the cream and cinnamon.

6. Fold the egg whites through the cream, then fold the mixture and caramel through the custard and freeze.

7. Take it out of the fridge about 15- 20 min before serving to soften slightly.

8. Serve scoops in sugar cones.

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20 September 2013 Bulletin

Potjie Biltong Potjie What to do

What you need (serves 4) • 3 onions, chopped • 1 pack of fresh mushrooms • 1 pack of bacon, chopped • 1 pack of Frankfurters, chopped • 1 pack of cheese-griller sausages,

chopped • 720 g sliced biltong • 1 packet of pasta (screws) • 1 packet of mushroom flavoured rice • 1 packet of Spanish flavoured rice • 250 g grated cheese

Braise onions and mushrooms in oil and flavoured salt.

Add bacon and sautè for 2 minutes then add the sausages.

Sautè for a further 5 min.

Add pasta and rice and one kettle of boiling water.

Close the pot and

allow to cook for 20 minutes.

Add the biltong, return the lid and let it steam for 5 minutes.

Remove the lid and stir.

Ensure that it does not dry out.

Sprinkle the cheese on top, let it stand for 5 minutes and serve.

http://www.potjiekosworld.com/beef-potjie-recipes/biltong-potjie/

Pumpkin Potjie What to do

What you need (serves 4)

• 1 mutton rib, sawn into portions • 4 onions, chopped • 10 baby potatoes • 1 medium green pumpkin

(‘boerpampoen’, but hubbard squash works well too) • 1 cup soy sauce • Salt and pepper to taste • 1 tsp ground cinnamon • 25 ml dried mixed herbs • 1 shake gravy powder

Brown the mutton and onions in a warm, greased pot until the juice runs from the meat.

Pack the potatoes on top, then add the peeled, cubed pumpkin.

Add the soy sauce.

(Sometimes, if I get hold of a big pumpkin, I place half of it in the pot,

hollow side down.)

Leave to simmer till the potatoes are done.

Add salt, cinnamon, herbs and gravy powder.

Stir and serve with rice.

http://www.food24.com/News-and-Guides/Features/Top-7-potjie-recipes-20110908

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